Is It Better to Take or Not Take Pre-Workout Before Your Workout?
Introduction:
When hearing about the gym, it is not uncommon to hear comments about a pre-workout supplement. Pre-workout supplements can help boost energy and improve your workout performance. Although many people take these supplements before they exercise, one can only ask: do we have to? The short answer: no, pre-workout supplements are not necessary for most people. A balanced diet can give you all the nutrients you need to crush your workouts without the need for a pre-workout. However, if you're a competitive athlete or bodybuilder, you may find that a carefully chosen pre-workout supplement can help give you an edge.
Some key takeaways:
Pre-workout supplements contain ingredients that may help boost energy and enhance sports performance.
Most people don’t need a pre-workout supplement. A balanced diet can offer the necessary nutrients for successful workouts.
Pre-workout supplements can pose a risk for people sensitive to caffeine and other stimulants. They may have ingredients banned by some sporting associations.
What’s in a pre-workout supplement?
Caffeine: a key ingredient in pre-workout supplements! It activates the central nervous system and may boost energy, increase focus, and enhance athletic performance. Caffeine can also help raise your metabolism while exercising and support muscle function.
Beta-alanine: an amino acid made by your liver. It has also been linked to relieving muscle fatigue and better exercise performance. You can also find it in foods like chicken and beef.
Creatine: an amino acid created in the liver, kidneys, and pancreas. This amino acid is used by your muscles for energy and has been shown to enhance athletic performance. This is especially helpful during high-intensity, short-duration activities such as powerlifting. Like beta-alanine, it’s also found in animal foods.
Citrulline: This amino acid helps the body make nitric oxide, a gas that promotes blood flow by relaxing blood vessels. This may help deliver oxygen and nutrients to your muscles, therefore boosting performance. However, research is still mixed.
Electrolytes: These minerals help regulate many processes in your body. They also support healthy muscle function. Examples include sodium, potassium, phosphorus, calcium, chloride, and magnesium. You lose electrolyte minerals through sweat. So, it's important to replace them during long bouts of intense exercise.
Glucose: Glucose, or sugar, is a carbohydrate and the body’s preferred energy source. For energy before a workout, it is recommended to consume adequate amounts of easily digested carbohydrates. You’ll also need them during your workout if you exercise for longer than 60 minutes.
Branched-chain amino acids (BCAAs): The amino acids leucine, isoleucine, and valine help regulate muscle protein metabolism. Early rodent studies suggested BCAA supplementation could help muscle building, and it’s still commonly used today.
Whole food alternatives to pre-workout supplements:
Regardless of whether you choose to use a pre-workout supplement, fueling for exercise is incredibly important and can make a big difference in how you feel and perform in your training session.
The International Society of Sports Nutrition (ISSN) has found that consuming carbs and protein before and after exercise can improve strength and body composition.
Think ahead to your workout to plan a balanced meal containing carbs, protein, and fat about 2–3 hours beforehand. For example, try a veggie omelet and whole wheat toast with avocado spread, plus a side of fresh fruit.
If time gets away, try an easily digestible source of carbs like a piece of fruit about 30–60 minutes before your workout.
If you skip the pre-workout supplement but still want the performance-boosting effects found in caffeine, drink a cup of coffee alongside a pre-workout snack.
Conclusion:
While pre-workout supplements are designed to alter the rate at which physiological systems function, individuals are more likely to experience negative effects that could potentially stress the body as a whole. With all said, it still depends on the individual and their preferences as to what helps them power through their workouts.
Sources:
“What Does Preworkout Do? Benefits, Risks, and More.” GoodRx, GoodRx, www.goodrx.com/well-being/movement-exercise/what-does-preworkout-do#:~:text=No%2C%20preworkout%20isn’t%20necessary,help%20give%20you%20an%20edge. Accessed 10 Aug. 2024.
Fish, Tom. “How Long Pre-Workouts Last and the Best Way to Optimize Your Gym Session.” Newsweek, Newsweek, 11 Mar. 2022, www.newsweek.com/how-long-pre-workouts-last-gym-1673963.
Widener, Reven. “What to Know about Pre-Workout.” Health, Health, 15 Feb. 2023, www.health.com/pre-workout-7106089.
“Top 10 Pre-Workout Foods: Fuel Your Workout the Right Way.” MYPROTEIN, 31 July 2023, us.myprotein.com/thezone/nutrition/pre-workout-foods/.